What if developing a new habit was easy?

How many times have you made a list of new habits (or heck, even just ONE) and not been able to follow through? What if you could make it easier? What if it was a no-brainer that required very little self-control or willpower? I'll admit it -- keeping up with habits is not my strong suit. I'm married to a highly driven and disciplined man, so I know what it probably SHOULD look like to really just get after it. My days tend to be more flexible and fluid. That's nice for a lot of situations, b...
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An Interview with Catharine Adams

BITE Coach and Co-Founder Catharine Adams recently "sat down" for a virtual interview with Mind & Muscle's Amy Pico. In it, she describes what led her to a career in fitness and nutrition, and explains her coaching priorities and strategies. How did your fitness journey begin? Before my husband and I had kids, I was active. I worked out consistently at the gym and did lots of hiking and biking. I opened a health supplement store and was very interested in nutrition and health. Along came t...
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3 Tips to Help you Survive a Crazy Summer

We're in the heart of summer here in the Northern hemisphere, and that can mean a bit of craziness. Schedules are off, kids are home from school. Maybe you want to spend more time enjoying the outdoors, but don't have time to do that AND spend an hour or two at the gym. Appetite changes during hot weather can make it difficult to know what to eat (and when to eat it). And speaking of eating -- cookouts, camping and socializing can make sticking to a plan a real challenge. Are you feeling a li...
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2 Simple Strategies to Transform your Life

When you decide to start a new project or plan, does any of this sound familiar? You make a nice, long to-do list with an ambitious number of tasks and strategies. Then one of two things tends to happen. Sometimes you get off to a great start, but after a few days life starts to get crazy and things fizzle out a bit. Other times it's difficult to even get started - life feels overwhelming and you just can't seem to get any traction. It turns out there are a couple reasons for this, and it boi...
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Recovery: The secret to great performance

Written by BITE Contributor Dr. Jay Rook BITE coach Catharine Adams recently authored a post in our social group exposing her struggles with burnout. It's something that affects us all -- no matter how positive you are, or how much you love something or something, there is ultimately a time where it is just too much. When you reach that point, one of two things happens. Either the proverbial bough breaks, or you recognize the situation and are able to regroup, reframe, restore and rebalance. ...
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5 Steps to Recover from Burnout

Written by BITE Coach Catharine Adams Have you been in a place where you’ve been so overwhelmed with life you have lost your drive to do what you used to enjoy? Do normal every day things feel like too much? Is your training motivation at an all-time low? I've been in this place, and it was not that long ago. It can be really tough to accept your personal struggle and find your way back to being happy and fulfilled. I’ve done it though, I found my way back. At the end of 2016 I found m...
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18 strategies to save your diet

It's mid-April and summer is on the way, which means many of us are trying to shed a few pounds. While we're not advocates of a good food/bad food list, but we do encourage our clients to eat mostly whole foods. And when calories are reduced while trying to drop weight on a diet, there are some great ways to take the edge off. Here are some diet-saving strategies to help you stay on track and minimize those hangry days. Hydrate. Water is amazing - it helps regulate body temperature, transpo...
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How to change your world one smile at a time

Written by BITE Contributor Dr. Jay Rook In a movie you might remember from the 90s, Robin Willams plays a budding physician. He conducts an experiment to see how smiling and/or saying "Hi", even to strangers, changes everything. It begs the question - how does your day change when someone is kind to you? How can you make someone else's day better? In the vast realm of fitness, wellness, nutrition, and athletics, there is a central, underlying theme that says one should never become satis...
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3 Simple Strategies to Avoid “Decision Fatigue”

Guest post by Janice Torres I was at my wits' end. I had just enough room to plant my forearms on my desk between two teetering piles of folders, a long-cold cup of coffee, and ringing phone. I had a productivity report to finish typing and send off, and all I wanted to do was grab my coat and get out of there. Instead, I let out a deep, frustrated sigh, choosing to stay and do the best I could with what I had. Choice is one of the most powerful things we possess, yet we often hand it over...
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How to improve your day with one 30-second habit

Written by BITE Coach Catharine Adams My fellow BITE coach Jill Dilg recently recommended one of her favorite productivity tools: The Panda Planner. Jill describes it as the best tool for improving focus and organization when you have a lot going on. I'm currently building a business, coaching clients, keeping up with three busy teenagers, supporting my husband and trying to keep on top of my own personal goals (continuing my education and making fitness a priority), so I've got a lot of ball...
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